The Best Pre-Run Warm-Ups and Post-Run Stretches for Runners

Whether you're training for your next race or heading out for a casual jog, how you prepare and recover from your run matters. A proper warm-up helps activate your muscles and increase circulation, setting you up for a stronger, safer run. Post-run stretching, on the other hand, aids in recovery, reduces soreness, and improves flexibility over time.

Below are simple, effective pre-run warm-ups and post-run stretches to add to your routine.

Pre-Run Warm-Ups

Before you hit the pavement or trail, spend 5-10 minutes warming up your body. These exercises help increase heart rate, mobilize your joints, and activate the muscles you'll be using while running.

1. Leg Swings

Stand next to a wall or support. Swing one leg forward and backward in a controlled motion. Repeat 10-15 times per leg. Then switch to side-to-side swings to loosen up the hips.

2. High Knees

Jog in place, bringing your knees up toward your chest quickly. Aim for 30 seconds. This gets your heart rate up and activates your hip flexors and core.

3. Butt Kicks

While jogging in place, kick your heels up toward your glutes. Do this for 30 seconds to warm up your hamstrings and improve stride mechanics.

4. Hip Circles

Stand with hands on hips and feet shoulder-width apart. Make big circles with your hips, rotating clockwise and then counterclockwise. Ten reps each way to mobilize the pelvis and lower back.

5. Walking Lunges with a Twist

Take a step forward into a lunge, then twist your torso toward the leading leg. Return to standing and switch sides. This warms up the quads, glutes, hips, and core.

6. Toy Soldiers (Straight-Leg Kicks)

Walk forward kicking one straight leg up while reaching for your toes with the opposite hand. Alternate legs for 10-12 reps. This targets your hamstrings and improves coordination.

Post-Run Stretches

After your run, take 5-10 minutes to cool down and stretch. Focus on the major muscle groups used during running. Hold each stretch for at least 30 seconds, breathing deeply.

1. Standing or Seated Hamstring Stretch

Reach for your toes while seated or standing with one foot slightly in front of the other. You should feel the stretch down the back of your leg.

2. Wall Calf Stretch

Stand facing a wall and place your hands against it at shoulder height. With one foot behind the other, pressing the back heel into the ground (or off a step) while keeping your back leg straight. Switch sides after 30 seconds.

3. Figure Four Stretch

Lie on your back or sit upright. Cross one ankle over the opposite knee and gently pull the uncrossed leg toward you. This deeply stretches the glutes and outer hips.

4. Hip Flexor Stretch (Kneeling Lunge)Kneel on one knee with the other foot forward in a lunge. Gently press your hips forward to stretch the front of the hip on the kneeling side.

5. Child’s Pose

Kneel on the floor, sit back onto your heels, and reach your arms forward while lowering your forehead to the ground. A relaxing stretch for your back, hips, and shoulders.

6. Seated Forward Fold

Sit with your legs extended straight. Hinge at your hips and reach for your toes, allowing a deep stretch through the hamstrings and lower back.

Incorporating both warm-ups and stretches into your running routine helps prevent injury, boost performance, and promote long-term flexibility and mobility. It only takes a few minutes, but the benefits go a long way—your body will thank you!

Happy running!

Amber Dabney Smith

Your 3-Part Fitness Coach | Mind, Body, Spirit